Do not eat these foods before bed.. they cause insomnia and frequent awakening!

Falling asleep easily at night is not something everyone can always do, and there are plenty of tips that can be found on improving the quality of your sleep. A healthy sleep routine includes avoiding protein-rich foods right before bed, as well as some other types of foods.

According to a report published by the British newspaper "Express", people with insomnia find it difficult to sleep regularly and can wake up several times during the night. Adults need an average of seven to nine hours, while children need nine to 13 hours, and young children and infants need 12 to 17 hours. An hour of sleep daily.

According to the British Health Service, about a third of Britons suffer from episodes of insomnia at some point, and Johns Hopkins University says in one study that eating foods rich in fat makes there more interrupted sleep at night.

High-protein foods such as steak and chicken can also disrupt sleep because they take a long time to break down, and aged or processed cheeses, salami and pepperoni should also be eaten because they can stimulate the brain to think and alert.

Caffeine can prevent you from sleeping well and cause insomnia, so you should avoid coffee, tea, soft drinks, chocolate, and some pain relievers before bed.

Sleep is a complex process that is affected by many things including mental health, exposure to light, and underlying physical problems. People who smoke also tend to spend more time falling asleep and waking up more frequently, and often have trouble sleeping.

For better sleep, experts advise eating complex carbohydrates such as whole wheat bread or oatmeal products before bed, and these foods will trigger the release of the sleep hormone serotonin, and do not take long to digest.

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